I help adults 50+ get stronger, leaner, and calmer. Click my link below for a simple to follow, custom workout, eating and exercise recovery plan.
USA/Canada (Remote)
Joined June 2011
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Caught in a sympathetic stress loop?
Stress, anxiety or even panic?
🔄 Trigger "The 3 Minute State Shift." for:
Doomscrolling Interruption: Use to break the dopamine-seeking loop of social media scrolling and re-orient attention to the physical present.
Pre-Meeting Anxiety: Use immediately before high-stakes calls or presentations to lower heart rate and project calm authority.
Conflict De-escalation (break): Apply during heated arguments (partners/colleagues) to disengage the "fight" response and restore social engagement capabilities.
Acute Tech Overload: Deploy when overwhelmed by notification fatigue or screen apnea to reset respiratory rhythm and visual focus.
Sleep Onset Transition: Practice in bed to downregulate the nervous system and clear physical tension before sleep
By combining clinical 5/7 breathing with Blue Space immersion, this protocol manually engages the Vagal Brake & PMR to spike Heart Rate Variability and drop, muscle tension and cortisol.
📉 This an evidence-based meditation micro-dose— physiological engineering for the digital age. Sync your breath, release the jaw, and reset your baseline.
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David Haldorsen MA, ISSA-EPT-SCS-CN retweeted
Regarding the recent discussions on threshold training, let me save you a whole lot of pain and frustration...
The following chart from chapter 11 of #TheEnduranceCode tells you everything you need to know 👇
"You can become good with a focus on threshold training. But without a deep aerobic base to go along with it, you will stay (just) 'good' for a very long time!"
If you want to discover your potential as an endurance athlete, Aerobic Base work is the (only) gift that keeps on giving.
David Haldorsen MA, ISSA-EPT-SCS-CN retweeted
Caught in a sympathetic stress loop?
Stress, anxiety or even panic?
🔄 Trigger "The 3 Minute State Shift." for:
Doomscrolling Interruption: Use to break the dopamine-seeking loop of social media scrolling and re-orient attention to the physical present.
Pre-Meeting Anxiety: Use immediately before high-stakes calls or presentations to lower heart rate and project calm authority.
Conflict De-escalation (break): Apply during heated arguments (partners/colleagues) to disengage the "fight" response and restore social engagement capabilities.
Acute Tech Overload: Deploy when overwhelmed by notification fatigue or screen apnea to reset respiratory rhythm and visual focus.
Sleep Onset Transition: Practice in bed to downregulate the nervous system and clear physical tension before sleep
By combining clinical 5/7 breathing with Blue Space immersion, this protocol manually engages the Vagal Brake & PMR to spike Heart Rate Variability and drop, muscle tension and cortisol.
📉 This an evidence-based meditation micro-dose— physiological engineering for the digital age. Sync your breath, release the jaw, and reset your baseline.
__
David Haldorsen MA, ISSA-EPT-SCS-CN retweeted
Your push-up count may reveal more about your heart health than you think.
In a 10-year study of 1,104 active male firefighters aged 21–66, men who could complete more than 40 push-ups had a 96% lower observed rate of serious heart-related problems than those who could complete fewer than 10.
These included heart disease, heart failure and sudden cardiac death.
Push-up ability was a marker of health, not proof that push-ups prevented these problems. Still, it is a powerful reason to start building your strength today.
Start where you are: wall, counter, knees or floor—one strong repetition at a time.
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#exercise #longevity
David Haldorsen MA, ISSA-EPT-SCS-CN retweeted
🚨 Can bright indoor light replace outdoor daylight?
A new randomized study followed 202 older adults across three European cities. Greater naturalistic light exposure—including exposure above 2,000 melanopic EDI, used as a proxy for outdoor light—was associated with better sleep, greater daytime activity, more consolidated wakefulness, and better metabolic health.
A 10,000-lux indoor lamp offered some benefit, particularly when used earlier in the day. But simply giving people a light box did not significantly improve outcomes across the entire intervention group; timing and adherence mattered.
The takeaway: bright indoor light is a reasonable partial substitute when outdoor daylight is unavailable—but it is not an equivalent replacement. Outdoor light is generally brighter, broader in spectrum, and accompanied by other potential benefits of being outside.
Use indoor light to supplement daylight, not replace it.
onlinelibrary.wiley.com/doi/…
David Haldorsen MA, ISSA-EPT-SCS-CN retweeted
The most important principle when it comes to safe and effective strength training... 🏋️
Own the movement before you load the movement.
And if you're not sure whether you own it, don't test the answer by piling on weight. Spend some time finding out!
#TheStrengthCode
David Haldorsen MA, ISSA-EPT-SCS-CN retweeted
If you want to be a complete athlete, the first question to ask...
How wonky is your triangle?
#TheStrengthCode 🏋️
David Haldorsen MA, ISSA-EPT-SCS-CN retweeted
I agree 👍🏻 one caveat, the MPS response curve and plateau may not be exactly the same in 60+ yr as 25 y o
David Haldorsen MA, ISSA-EPT-SCS-CN retweeted
Join me as we take a (very) deep dive into how to program effective strength training for athletes...
xitter.cf/Alan_Couzens/status/20…
Apparently, writing one enormous book wasn’t enough…
I ran out of space to properly cover strength training in #TheEnduranceCode, so I’m doing it again...
Introducing The Strength Code: a complete system for developing stronger, more powerful, more durable athletes.
Join me (again 😊) to get first access to all of the early-release chapters below... 👇
One more rep. I've got this. 🏋️♂️
David Haldorsen MA, ISSA-EPT-SCS-CN retweeted
Thanks, David 🙏
Possibly. Will have to see how visual-heavy this one turns out to be.
Can't wait! Will you be doing an adio-book version Alan?
Join me as we take a (very) deep dive into how to program effective strength training for athletes...
xitter.cf/Alan_Couzens/status/20…
David Haldorsen MA, ISSA-EPT-SCS-CN retweeted
Staring at screens all day? Pistachios are loaded with lutein and zeaxanthin. These act as internal sunglasses, protecting your retinas from blue light damage.
#EyeHealth #Pistachios #FoodFacts
David Haldorsen MA, ISSA-EPT-SCS-CN retweeted
Latest study suggests you don’t need extra carbs in your post-workout protein shake to enhance training adaptations, but the study subjects were NOT engaged in significant glycogen-depleting activities (e.g., metcon, crossfit, Hyrox, etc.):
pubmed.ncbi.nlm.nih.gov/4235…
David Haldorsen MA, ISSA-EPT-SCS-CN retweeted
Good News for Those Who Enjoy Coffee. ☕️
Coffee has health and longevity benefits thanks to these two polyphenols: Caffeic Acid and Chlorogenic Acid.
Caffeic Acid: This compound has antioxidant and anti-inflammatory properties. Research suggests it might contribute to reducing oxidative stress, which is linked to aging and chronic diseases.
Chlorogenic Acid: Also known for its antioxidant properties, chlorogenic acid has been studied for its potential in managing blood sugar levels, reducing blood pressure, and combating inflammation, all of which could theoretically contribute to longevity.
Antioxidant Activity:
Polyphenols in coffee help neutralize free radicals, which are implicated in cellular damage and aging.
Anti-inflammatory Effects: Both caffeic and chlorogenic acids have shown anti-inflammatory effects, potentially reducing the risk of chronic diseases associated with inflammation.
Coffee, like green tea, has been solidly associated with health and longevity benefits.
David Haldorsen MA, ISSA-EPT-SCS-CN retweeted
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🤔 "If you can overthink the worst, why can't you overthink the best?"
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#TuesdayThoughts #Mindset
David Haldorsen MA, ISSA-EPT-SCS-CN retweeted
The fountain of youth can be found in the weight room of your gym.
David Haldorsen MA, ISSA-EPT-SCS-CN retweeted
Less protein, more lifespan!
A comprehensive review of the merits of protein restriction for healthy aging
A flip from the proteinmaxxing craze
"cell.com/cell-press-blue/ful…
David Haldorsen MA, ISSA-EPT-SCS-CN retweeted
New YouTube video - What causes type 2 Diabetes? The answer leads to a way to reverse it. Check it out. youtu.be/EQeDS8O0iwc
